I just wanted to give you a simple something to talk about.
its called the Budget Diet. I am offering a free report, free samples of the Ultimate Transformation Meal Plans and a little something extra just for visiting.
That said, I won’t bore you with the details to day… maybe tomorrow or next week, but one day.
I am stock raving mad about the price of eating healthy and did some research on the matter. That prompted a brand new book and of course that prompted me to make a brand new FREE Report for you.
Get the Budget Diet Report: 10 Money Saving Tips for Dieting on a Budget
Save $1200 and Lose 30 pounds of fat in 3 months.
Get the Report and Get the Ultimate Transformation Sample Meal Plans and
a very cool BONUS to celebrate your new body.
CLICK HERE TO GET IT NOW >> www.empowerednutritionmealplans.com
I have to admit, this is going to be tough to admit… but the truth is out. I don`t know if I will ever be able to do this.
Can you do or even imagine doing what this guy is doing… its crazy and you need killer skill, strength, and balance and muscle control to pull this one off.
Enough hype and awestruck babbling, just watch the video and you will know what I mean. Then read the rest of the post and find out how you can issue your own challenge and get 1 Night Hotel Stay for your challenge efforts.
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Watch the Planche Push Up and Inspiration Video on the Blog
>> www.EmpoweredNutrition.com
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WOW! Enough said. I am literally awestruck and amazed!
So if that doesn’t inspire you to think of something crazy, or get you to try it yourself, then I don’t know what will. No like I said, I am not really sure if I can even do some of the training push ups let alone the full Planche Push Up, but you have to know that I have tried (and failed) and will continue to challenge myself and try it again every few months. When I finally do a full planche push up I will be sure to post the video. I may even be obliged to add my failures for fun video viewing pleasure.
Now here is the cool, fun and rewarding part of this blog post and how you can have 1 Night Hotel Stay Certificate.
Get ALL the Details on the BLOG
>> www.EmpoweredNutrition.com
I want to encourage you to be creative in your training and inspire others to try something new too. I want to hear what crazy exercise or personal challenge you set for yourself either now or in the past. All you need to do is make it short and sweet and post a comment on the blog below for others to read and try.
If you DO try someone else’s crazy challenge exercise or activity, then post a reply on their comment and let them know how you appreciate the challenge and just how well you did.
For every Challenge Exercise or Activity posted I will issue each person 1 Night Hotel Stay Certificate on Sunday night by email.
If you have the chance and ability to put it on video and post a link to EmpoweredNutrition.com from or in your video and post link to your video in your comments, I will make a blog post featuring your video and you and I will give you 2 Night Hotel Stay Certificate just for going that extra step to be different and inspire and challenge others.
You will have to hurry as the CHALLENGE for YOUR CHALLENGE is over Sunday June 20, 2010 at 9pm. After that you can still post your own challenges, but I won’t be able to give away any more 1 or 2 Night Hotel Stays. Sorry.
So WHATS YOUR CHALLENGE?
>> www.EmpoweredNutrition.com
Part 4 of 4 in our 3 Minute Challenge…
3 Minute Dip Challenge
This is not an easy task by any means since you will be using a very small muscle group to move your body through space.
Another factor that is going to limit the consistency of the results is how you perform the exercise. To make this equally fair for all we will be using a chair dip or bench dip. To execute this one, you need to have your arms behind you on one chair and your feet either on another chair or on the ground simply as pivot points not to be used for pushing and cheating.
This falls into both the muscle ENDURANCE and POWER challenges, since you will be using a small muscle to move your weight you need power to even get started and since it is such a small group exhaustion will come quickly and you will need muscle endurance for your triceps to keep going rep after rep for 3 minutes. You will also be working your core stabilization, some front delts and even traps during this exercise.
Here are the requirements for this dip challenge:
1 or 2 chairs
Timer – here’s one for you http://e.ggtimer.com/3-minutes
State Your Name, Weight and Total Reps
Will power and muscle endurance
INCENTIVE:
To challenge yourself
Set a new standard for you to beat each month
Video this and post it on YouTube for all to see
Tag and link EmpoweredNutrition.com and add your link to the comments on this post (this helps build your YouTube traffic as well)
1 Night Hotel Stay – Do the Video version of your challenge and let us know and I will send you 1 Night Free Hotel Stay on me just for entering. Come on its going to be fun, motivate you to beat yourself and others and I will give you a prize just for entering a free contest.
I look forward to seeing your results. Even if you don’t do the whole video thing, post your results as a comment on the blog post and we will be sure to add you to our long list of Empowered Achievers.
Here is the list of 3 Minute Challenges for you…
Challenge #1 – Push Ups
Challenge #2 – Chin Ups
Challenge #3 – Squats
Challenge #4 – Dips
For ideal results and the ability to track your results from all your nutrition and training you should set up a standard set of tests for yourself to see where you are today and where you are going and to make sure you are on track on the way. After all you can’t drive to Disney without a road map, a game plan and some check points on the way.
JOIN the 3 Minute Dip Challenge FREE and Get 1 Night Hotel Stay www.EmpoweredNutrition.com
Today is the big day in our 4 part series of bodyweight challenges…
3 Minute Squat Challenge
OK this one is probably going to feel a bit different than the other two.
Push Ups for Chest (front delts, triceps and core stabilization) was pretty tough, but more of a muscle ENDURANCE event
Chin Ups for back (rear delts and biceps) required more POWER than push ups and was probably the toughest of the three to complete even half the reps of Push Ups
Squats for Quads, Hamstrings, even calves (lower back and core stabilization) will be more of a SPEED STRENGTH challenge.
So far in Challenge #3 of 4 we have covered 3 different exercises and 3 different training techniques for 3 totally different outcomes even though we are limited to our bodyweight and our time (3 minutes).
The other constant is we are always moving our bodies thru space, rather than moving weights through space which is pound for pound always easier than moving the same bodyweight through space. It’s weird but true.
Think about this. You can do a Bench Press with say a max weight of 315 pounds. Now if you were 315 pounds do you think you could do the same amount of reps with your feet on a bench for push ups?
It’s doubtful. Even if you can, you aren’t really moving a true 315 pounds of bodyweight through space, you are moving a portion of your total bodyweight… and it’s tough.
So today’s 3 minute challenge is going to be really, really tough.
You will need to have muscle ENDURANCE as you will no doubt be able to complete a fairly high amount of repetitions, but need to keep strict form.
You need to combine POWER since you are moving your entire bodyweight through space up and down repeatedly.
You need to have SPEED to set a pace that you can control for as long as you can to complete 3 minutes of body weight squats and yet to be the champion, to be your best you will need to move quickly and if you are a bigger guy or girl you will be challenged to keep that pace and strength going for the full three minutes. I am certain that you will complete so many reps in one set that you will start to creep into the lactic acid threshold very quickly.
So here we go. I wish you the best of luck and the most reps to you.
Everyone challenging themselves in this squat challenge that posts a video of their challenge and tagging or linking back to EmpoweredNutrition.com will receive a Hotel Night Stay on me. Good to use anytime within 1 year.
How to Enter the Challenge:
Set a timer for 3 minutes. Here’s one ready to go for 3 minutes for you http://e.ggtimer.com/3-minutes
Set up your video camera, flip cam, phone or laptop camera to start recording
Assume the position. In this case, the Squat position.
Start the camera, start the timer and start the reps.
In your video please share your name, weight and the number of reps you completed.
Post a comment on this blog post and link to your video to build your YouTube traffic and I will send you 1 Night Hotel Stay just for tagging EmpoweredNutrition.com in your video.
That’s it. 3 minutes of Squats. 1 minute to add a tag and a link to EmpoweredNutrition.com to your video. 1 minute to load your video to YouTube.com. 30 seconds to add a comment with your video link on this post. A total of 5-6 minutes and you get a FREE 1 Night Hotel Stay compliments of EmpoweredNutrition.com and me (Patrick McGuire)
I look forward to seeing your results. Even if you don’t do the whole video thing, post your results as a comment on the blog post and we will be sure to add you to our long list of Empowered Achievers.
Here is the list of 3 Minute Challenges for you…
Challenge #1 – Push Ups
Challenge #2 – Chin Ups
Challenge #3 – Squats
Challenge #4 – Dips
For ideal results and the ability to track your results from all your nutrition and training you should set up a standard set of tests for yourself to see where you are today and where you are going and to make sure you are on track on the way. After all you can’t drive to Disney without a road map, a game plan and some check points on the way.
www.EmpoweredNutrition.com/3-minute-squat-challenge/
This is part 2 of our 4 part series in the Empowered 3 minute challenge series. Todays challenge is the…
3 Minute Chin Up Challenge
OK so before I say anything this is tough. A lot tougher than yesterdays 3 Minute Push Up Challenge. Check out some of the success stories for the 3 Minute Push Up Challenge CLICK HERE.
Alright so you probably already know the protocol. Just in case here’s the recap of the challenge details.
Get a timer. Any timer, use your phone, egg timer or even try this online timer I set up for you, but before you click that link be ready to start, the timer starts as soon as you hit that page (you can always hit “refresh” to reset it). Here it is for you >> http://e.ggtimer.com/3minutes
Be prepared in advance. Here’s what you need:
A bar, steel gurter or even a park play ground to do chin ups
a strong mind
a stronger will
grip strength of steel
and a fear of failure… believe me you will fail, this is next to one of the most impossible tasks I have ever attempted
I suggest having a towel handy to wipe the sweat from your hands so you don’t slip and hurt yourself.
The Techniques
You have 2 techniques to choose from, both with mid grip width. The two styles are Overhand and Underhand grips. You need to pick on and use that technique each time you test yourself… oh and be sure to let us know which grip you used in the blog comments and your videos.
I like overhand shoulder width as it truly taxes the back and is a strong position for this test. However for maximum stretch, power, strength and endurance the slightly narrower than shoulder width underhand grip will allow you to use more biceps, but be careful in this test they could burn out and be your weakest link.
OK its GO-time!
Read the rest and find out what today’s prize is…
Let me know how you do with this one. Add it to your training notes and compare this test again in the near future, say ever 30 – 60 days, or whenever you feel like it.
Here’s some more images to help you visualize a wide chin up in case that is the method you choose to test yourself with wide grip chins.
Again anyone who videos this one and either sends it to me for validation or post the video results to YouTube.com and tags or links EmpoweredNutrition.com will receive a 1 night hotel stay at one of thousands of 4 and 5 star hotels to choose from.
Challenge #1 – http://empowerednutrition.com/3-minute-push-up-challenge/
Challenge #2 – http://empowerednutrition.com/3-minute-chin-up-challenge/
Challenge #3 – Bodyweight Squats
Challenge #4 – Bodyweight Dips
Patrick How Can I Be 100% Positive My Nutrition Program Is Working?
CHALLENGE YOURSELF!
That is a great question. I get asked that a lot. Now most of the time with any of our Empowered Nutrition Meal Plans and especially our Personalized Nutrition Programs it is very obvious and easily identified.
But how do you know the program is working for performance. Well that is as easy as taking your measurements and comparing them to the last set of measurements.
Lately I have been on a bit of a journey myself. You see I started back in the day wanting to be a competitive body builder. Problem was I was skinny. Great for non contact hockey, but eventually things got rough and I had to bulk up and still keep my skills on the ice.
Well I played at a high level of hockey and football, went thru the military and honestly breezed thru the QL bootcamps and became a competitive body builder. All that was great and I literally set goals and accomplished them every season. Now fast forward many years, 3 kids an awesome wifem a crazy busy business and lots of desk jockey time and I need to refocus, energize and motivate myself to get back at it and get in great physical performance conditioning.
So what motivates me to get back at it today? These days its not just setting big goals, but its the little goals that are really making a difference in my comeback. Its hard enough to find time to exercise these days.
The thing I found is working for me is to CHALLENGE myself to workout 1, 2, 3 even 4, 5 and 6 days a week. I’m not doing too badly. I’m up to a consistent 3 sessions a week. That’s pretty good considering March 1 2010 I was getting in 1 workout a week on a good week.
Now here is a little challenge I am enjoying these days. I like to test myself each and every workout. Literally I put together some exercises I want to see if I can do it and just go out and attack it.
I am not really into counting reps anymore or just yet again, so I am using my iPhone to time various challenges.
Here’s one that is real easy to implement and will be a real fast tell tale if your nutrition and training program is working for you. I want you to take the test and report back to me in a comment below.
The Empowered 3 Minute Challenge
Set your timer to chime every 3 minutes
Do each exercise to failure, rest and go at it for 3 minutes total until the timer rings
Do a light warm up. I like a 3 minute run / walk program 1 minute run, 1 minute walk, 1 minute run, 1 minute walk, 1 minute run, 1 minute walk… total warm up 6 minutes and you should be ready to do a light stretch, but not too much, you do not want to burn any extra glycogen since you want to test yourself to a time failure with this Empowered 3 Minute Challenge.
Exercise #1 (3 minutes) – Bodyweight Squats
Rest 1 Minute
Exercise #2 (3 minutes) – Push Ups
Rest 1 Minute
Exercise #3 (3 minutes) – Chin Ups
That’s it. Just hit 12-15 minutes of activity and when your done stretch it out and report back to me in the comments below. Wait a month, focus on your nutrition, step up your exercise routine and test yourself again in a month and come on back and drop an update to your comment and let me know how you are doing.
Be sure to challenge yourself in everything you do. Goals are only accomplished in a few ways. One is to set goals and crush it. The other is to challenge yourself to do better each and every day.
If you are serious about increasing your Empowered 3 Minute Challenge results, then add a Personalized Nutrition Program to your mix. CLICK HERE to get yours TODAY >> http://EmpoweredNutrition.com/Personalized-Nutrition-Programs
OK so today I want to cover a few things, lots of things, more things, totally too busy to get it all done, kind of crazy things… I mean lots and lots and lots of stuff…
Read the entire Article on Caffeine
>> www.EmpoweredNutrition.com/caffeine-for-fat-loss-and-performance
Alright enough with the BUZZ talk for today. Point blank I want to share some evidence on caffeine and how it can help and hinder your results for the gym, the office and the home.
This is quite typically the most over documented product in the world and the most blogged about topic on the net. I am taking a more clinical approach to this blog post as I have given you some of the more simple evidence in past posts. Today we get technical and with this information you will see how caffeine can enhance most other products and foods you may be using or ingesting. Specifically I am always impressed with the good old “Grapefruit and Coffee Diet” or more accurately “Naringin and Caffeine” for fat loss.
Now to the technical stuff for Caffeine.
Caffeine is a Nonessential Micronutrient
My Summary
Caffeine is the most widely used “drug” in the world, consumed daily by millions in coffee, tea, and sodas. We use it for its stimulating effects, for a jolt of energy, or in an attempt to fight fatigue — and it does work. What most coffee drinkers don’t know is that caffeine mobilizes fat for use as energy, which is a great thing if you are exercising and trying to reduce fat but not so good if you spend your days sitting at a desk eating doughnuts. Caffeine is a standard part of many stimulating, weight-loss supplements.
Find out all the crazy goodness and badness of caffeine over at www.EmpoweredNutrition.com/caffeine-for-fat-loss-and-performance
Other names for Caffeine: caffeine anhydrous… or as I like to say “the BUZZ”
Where to find Caffeine:
Caffeine is found naturally in coffee (most prominently), tea, chocolate, cola products, guarana (an herb), kola nut (another herb), and many “fat-burning” type weight-loss products.
In Today’s post when it comes to caffeine we cover…
PERFORMANCE BENEFITS
Why athletes use Caffeine
Ways that Caffeine can enhance Fat Loss:
Ways that Caffeine can enhance Energy & Endurance:
HEALTH BENEFITS
Signs of Caffeine deficiency:
Potential uses for Caffeine
Research indicates that Caffeine may be useful in the treatment of:
• Migraine headaches
• Fatigue/Weakness
• Obesity
• Senility
• Depression
More about Caffeine
How it works
A jolt of energy for the gym
Performance enhancement
More good news
How many of us can relate?
A potent “stimulant” cocktail – referred to the E/C/A stack
NOTES ON USAGE including…
Amounts
Important note
Timing
Energy jolt
Athletic performance
Synergists of Caffeine
Safety of Caffeine
Toxicity of Caffeine:
Bans and restrictions:
Now, of course, a dose of common sense is very important when using caffeine or any stimulant. Drinking two entire pots of coffee by yourself in a day is just plain nonsense! There is truth in the old saying, “too much of a good thing can hurt ya.” But in moderate amounts, up to three cups of coffee a day, caffeine has been shown in research to have no ill effects.
In conclusion
The stimulating facts about caffeine are that it’s not “evil” and has in fact shown itself to be a valuable aid for increasing fat loss, boosting energy, and effectively helping athletes reach higher levels of performance.
You can read the entire post and the benefits of caffeine, caffeine, caffeine, buzz, buzz, buzz over at
>> www.EmpoweredNutrition.com/caffeine-for-fat-loss-and-performance
Grapefruit For Fat Loss
Grapefruit is highly abundant in a component called Naringin. It is this Naringin that makes the cragefruit diet work. That and the caffeine from coffee, the restricted high glycemic and complex carbs and low calories. But none the less Naringin is very effective for fat loss, medicinal assitance, performance boost and much more.
This is a general overview. The full article is available at www.EmpoweredNutrition.com/naringin-for-fat-loss
Naringin is a Nonessential Micronutrient
My Summary
While Naringin has become most popular for its synergistic effects with other supplements, especially caffeine, it’s quickly gaining ground for its other potential benefits. In particular, its ability to support healing of our tissues after intense, grueling workouts. But make no mistake, the best reason to be interested in Naringin is to increase the effectiveness of the other supplements you may be taking. Get the facts in this unique and interesting review of Grapefruit and Naringin.
Other names for Naringin: citrus bioflavonoid, grapefruit peel, orange peel
Where to find Naringin
Naringin is a flavonoid extracted from the inner peel of grapefruit and other citrus fruits (albeit in lower amounts).
Much of the early research into citrus-fruit flavonoids was funded by the Florida orange juice industry looking for a commercial use for orange peel. Grapefruit product manufacturers try to use fruits with low Naringin content since it causes the bitterness characteristic of citrus fruits. The food industry, however, uses Naringin as a bitter in “tonic” beverages, bitter chocolate, ice cream, and ices.
PERFORMANCE BENEFITS
Why athletes use Naringin
Interested in saving some cash by increasing the potency and lifespan of your supplements? Look no further. Naringin does just that and more.
Ways that Naringin can enhance Fat Loss:
Reduce hunger while potentially enhancing the flavor of foods by stimulating the taste buds
Ways that Naringin can enhance Longevity:
Extend the life of supplemented nutrients and increase their potency
HEALTH BENEFITS
Signs of Naringin deficiency: No deficiency conditions are known to exist.
Potential uses for Naringin: Research indicates that Naringin may be useful in the treatment of:
Herpes
Diabetes
Alcoholism
Heart failure
Chronic venous insufficiency
Bruising
More About Naringin can be found at www.EmpoweredNutrition.com/naringin-for-fat-loss
I know you are busy and have a lot to do, but I also know that there is a good chance you suffer from back pain like I do.
I wanted to take a quick moment to give you some tips to help correct your back pain and create a “bullet proof back”, but to be honest my friend Eric does a much better job at it over at BulletProofYourBack.com
You can read the rest of my painful story on the Empowered Nutrition Blog www.EmpoweredNutrition.com or you can go see the even more scary back pain experience that Eric has endured and the reason for this awesome program by visiting www.BulletProofYourBack.com
The Number #1 Cause of Back Pain is Repetitive Stress
The #1 Way to Relieve the Back Pain is Proactive Stretching and Exercise…
The #1 Reason Most People still suffer from Back Pain is NOT knowing exactly what exercises to do and what order, how much and how often.
I have chronic back pain. It’s so bad at times that I am laid out in bed for days. I mean this problem is mostly due to sports injuries and lack of active rehab. It’s ridiculous; you can literally see my hips shoot out and over by and inch or more and up more than an inch to the right side… always to the right, never the left.
Read the rest on the blog > www.EmpoweredNutrition.com
Or read Eric’s reason to Bullet Proof Your Back over at www.BulletProofYourBack.com
I mean things get so bad with back pain that I can’t breath normally. It feels like I can’t breath at all and I have to do other stupid things just to get dressed.
All my training was halted about 8 years ago due to a severe injury to my back. I got that “shift” right in the middle of an exercise and bottom line is I never got back to training. I was contemplating competing again and was leaner than ever 16 weeks out, so it would have been a good show and “POP” the back went out… I couldn’t fall down… I couldn’t get up… I couldn’t let go of the bar I was holding for fear of springing up and hurting it even more.
The worst part is that my whole life changed. Back pain stopped me from doing the things I loved for several weeks and even months and still affects me today. I couldn’t do the simple things I loved. I couldn’t…
Hold my daughter (now 3 kids)
Workout
Stretch (yeah couldn’t even do that to fix the problem)
Prepare for the contest, photo shoots, calendars, nothing…
Make money to pay the bills the way I was with my physique
Work my day job
Drive safely… I still did, but it was scary
Play with family and friends
Mountain bike… and I just got a $3000 bike then…
I couldn’t do “squat”… literally squats to tie up my shoes, put on my socks or even squat to stretch with my own body weight.
My back pain was so bad that I couldn’t even pick up a bowl to help empty the dishwasher. I tried and dropped it because the problem from my lower back caused me upper back and even grip strength problems.
Let’s just face it back pain sucks and if you are like me you will spend thousands of dollars on rehab, tools and devices like I did… I still use my inversion table for peace of mind and when I just don’t feel like stretching or am too lazy and tired to be proactive, but nothing beats active rehab.
If you have any back pain at all, you need to jump on it NOW. Do NOT wait to fix it like I did. That day will never come and it will be too late to avoid the PAIN… luckily its never to late to fix the problem and “bullet proof your back”.
If you suffer from back pain like I did then you need to visit my friend Eric Wong… like me he is a back pain sufferer with a very scary back pain story that you won’t even believe when you read it, but I know Eric, we had lunch the other day and I know his pain. If you suffer from back pain visit Eric’s site and Bullet Proof Your Back Today.
Your partner in pain,
Patrick.
P.S. If you order Eric’s program I will give you 5 Done-For-You Fast Fat Loss Meal Plans to fast track your successful back pain surgery without the needle and shave off the 10, 20 or 30+ pounds from your body that is causing 3 to 5x the pressure on your back. All you need to do is send me a copy of your receipt and I will send you the link to get your BulletProofYourBack.com Fat Loss Meal Plans FREE.
Its time… Bullet Proof Your Back NOW! www.BulletProofYourBack.com
I am honoured that you are an Empowered Insider. Like you I suffer from the struggle of fat loss and keeping as much muscle as possible and the pains of joints and a bad back.
I am an affiliate of Eric Wong and as such when you order BulletProofYourBack.com using one of the links in this email I will be compensated for making a recommendation to such an amazing program. Hey BulletProofYourBack.com is so good that even if Eric wasn’t my friend… was a complete jerk and I didn’t like him even to throw him under the bus that I would still recommend checking out BulletProofYourBack.com
30 Olympic Athletes Banned on Eve of Events. Performance Enhancing Drugs, Nutrition, Exercise and Supplements. Disgust, ridicule and contempt as well as understanding and compassion from a competitive performance athlete and coach.
